Steps:
- Spray the bottom of a large saucepan with vegetable oil. Over medium-high heat, cook ground beef and onion for about 5 minutes, or until the meat has lost its pink color, using the edge of a plastic spoon or spatula to break up the beef as it cooks. Pour off any accumulated fat. Add the beef broth and the remaining ingredients except for the rice, and bring to a boil. Reduce the heat to low, cover and simmer gently for 40 minutes. Add the rice and simmer for 20 minutes more, until the rice is cooked. Remove the bay leaf and serve. Makes 3 quarts. LeanNotes: Ground all-white-meat turkey may be substituted for the ground beef. Use chicken or turkey broth for the beef broth. Nutrition values per 1½-cup serving: 124 calories(17.1 percent from fat), 2.4 g fat (0.9 g saturated), 16.9 g carbohydrates, 2.3 g fiber, 9.6 g protein, 12.3 mg cholesterol, 840 mg sodium. SaltSense: Omitting the added salt reduces the sodium per serving to 696 mg. Using no-salt-added beef broth further reduces the sodium per serving to 80 mg.
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